Iindlela ezi-5 zokunyusa i-serotonin

Umxholo

• 1. Ziqhelise ukwenza umthambo
• 2. Ukutshiswa lilanga yonke imihla
• 3. Ukutya okunotye kakhulu kwe-Tryptophan
• 4. Imisebenzi yokuphumla
• 5. Ukusetyenziswa kwezincedisi

Amanqanaba eSerotonin anokunyuswa ngeendlela zendalo ezinje ngomsebenzi womzimba, ukuphulula okanye ukutya okunempilo, okunezakha mzimba okunotye kwi-tryptophan. Nangona kunjalo, kwimeko apho le misebenzi ingonelanga ukwandisa amanqanaba e-serotonin, ukusetyenziswa kwezixhasi kunokucetyiswa ukuze kukhuthazwe imeko yempilo-ntle.

I-Serotonin yi-neurotransmitter eveliswe kwi-amino acid, i-tryptophan, enokunxulumana nemisebenzi eyahlukeneyo emzimbeni njengokulawula ubuthongo kunye neqondo lobushushu lomzimba, ukukhuthaza imo elungileyo kunye neemvakalelo zokuphila kunye nokuphucula imisebenzi yokuqonda. Funda ngakumbi malunga nomsebenzi we-serotonin emzimbeni.

Ke ngoko, kubalulekile ukuba amanqanaba e-serotonin alungele umntu ukuba afumane izibonelelo eziphezulu. Ke, ezinye iindlela ezinokunceda ukwandisa amanqanaba e-serotonin ejikeleza egazini ukuqinisekisa izibonelelo ezibonelelwa yile neurotransmitter zezi:

1. Ziqhelise ukwenza umthambo

Ukuziqhelanisa nomsebenzi womzimba kunceda ekwandiseni amanqanaba e-serotonin ejikeleza egazini kuba iyakwazi ukuthanda ukwanda kwemveliso kunye nokukhululwa kwe-tryptophan, eyi-amino acid enxulumene nemveliso yale neurotransmitter.

Ke, xa usenza umthambo rhoqo okanye ngamandla aphezulu, kunokwenzeka ukuba unyuse amanqanaba e-serotonin egazini efikelela kwingqondo, ekhokelela kwimvakalelo yempilo kunye nokuphuculwa komgangatho wobomi.

Zonke iintlobo zomsebenzi womzimba ziyakwazi ukukhuthaza imveliso ye-serotonin, nangona kunjalo imithambo ye-aerobic ihlala inxulunyaniswa nenqanaba eliphezulu lemveliso yezi neurotransmitters kwaye, ke, kunokuba yinto enomdla kumntu ukuziqhelanisa nokubaleka, ukuqubha, ukuhamba okanye ukudanisa, umzekelo. umzekelo.

Jonga ezinye izibonelelo zokuzilolonga.

2. Ukutshiswa lilanga yonke imihla

Olunye uphononongo lubonisa ukuba ukuzibeka elangeni yonke imihla kuyakwazi nokunyusa amanqanaba e-serotonin, kuba ukubonakaliswa lilanga kukhuthaza imveliso ye-vitamin D, enefuthe ngqo kwi-tryptophan metabolism kwaye, ngenxa yoko, ikhokelela ekwenziweni kwenani elikhulu le-serotonin .

Ke kuyacetyiswa ukuba ukonyusa inani levithamin D kwaye, ngenxa yoko, i-serotonin, umntu uchaphazeleka elangeni imizuzu eli-10 ukuya kweli-15 ngosuku, ngokukhethekileyo kwiiyure zosuku xa ilanga lingatshisi kangako. , Kungenxa yokuba kuyacetyiswa ukuba kule meko ungasebenzisi i-sunscreen. Jonga indlela yokugcakamela ilanga ukuvelisa ivithamin D.

3. Ukutya okunotye kakhulu kwe-Tryptophan

Ukutya kubalulekile kwimveliso ye-serotonin, kuba kukutya apho kunokwenzeka ukuba ufumane inani elifanelekileyo le-tryptophan.

Ke, ukonyusa i-serotonin, kubalulekile ukuba nokutya okunotye kakhulu kwi-tryptophan, ukunika ukutya okufana nesonka samasi, isalmon, amaqanda, iibhanana, iiavokhado, amandongomane, ii-chestnuts kunye necocoa, umzekelo. Yazi okunye ukutya okune-tryptophan-rich.

Jonga ezinye iingcebiso zokondla ukonyusa i-serotonin kule vidiyo ilandelayo:

4. Imisebenzi yokuphumla

Eminye imisebenzi yokuphumla enjengokucamngca kunye neyoga, umzekelo, inokunceda ekunyuseni amanqanaba e-serotonin, kuba xa usenza le misebenzi kunokwenzeka ukuba ulawule imiqondiso yovalo kwaye uphucule umsebenzi wee-neurotransmitters, ukukhuthaza imeko yempilo-ntle.

Ukongeza, njengoko le misebenzi ijolise ukukhuthaza ukunciphisa kweempawu zoxinzelelo kunye noxinzelelo, zikwanceda ukumisela amanqanaba e-cortisol, enesenzo esichasene ne-serotonin. Ngale ndlela, kunokwenzeka ukuba uthande isenzo se-serotonin emzimbeni.

Enye indlela yokukhuthaza ukonyuka kwamanqanaba e-serotonin ngomsebenzi okhuthaza ukuphumla kungenxa yokuthanjiswa komzimba, apho imveliso ye-neurotransmitters ehambelana nemvakalelo yempilo-ntle iyathandwa, njenge-serotonin kunye ne-dopamine, umzekelo.

5. Ukusetyenziswa kwezincedisi

Xa ubuchule bendalo abonelanga ukonyusa i-serotonin, ukusetyenziswa kwezixhasi ezonyusa ukonyuka kwe-tryptophan emzimbeni kunye nokukhutshwa kwe-serotonin kungabonakaliswa.

Ezinye zezongezo ezinokuboniswa zii-5-HTP, ezinokuthi zifikelele ngokulula kwinkqubo ye-neva kwaye zenze imveliso ye-serotonin, kunye nesongezelelo se-tryptophan, xa kungenakwenzeka ukufumana isixa esifanelekileyo sale amino acid ngokutya.

Ukongeza, olunye uphononongo lubonisa ukuba ukusetyenziswa kweeprobiotiki kukonyusa amanqanaba e-serotonin, kuba inyusa amanqanaba e-tryptophan egazini, nto leyo emele isixa esikhulu sale amino acid kwingqondo kunye nemveliso enkulu ye-serotonin. Bona ngakumbi malunga neeprobiotic kunye nendlela yokusebenzisa.

Kubalulekile ukuba ukusetyenziswa kwezincedisi kuboniswe ngugqirha okanye ingcali yezondlo ngokweemfuno zomntu lowo.